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Archive for the Training Articles / Sessions Category

November 30, 2011

Posted in Training Articles / Sessions with tags Athletic Performance Coaching, cadence, Chi Running, coaching, cycling, Deliberate practice, evolution running, fitness, Freestyle, Functional, hoboken, Intervals, Kettlebells, Metabolic Conditioning, Mindfulness, New York City, NYC, pose running, power, practice, Speed, Stamina, swimming, time trialing, treadmill work, triathlon on November 29, 2011 by fastertoday

Cycling Intervals 6 x 10 minutes: RPM and Position Focus

Pre Workout: 10 minutes

Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

Workout: 60 minutes

Cycling Interval – 10 minutes (focus on nasal breathing, 88 – 92 rpm, compact yet comfortable aero position, maintain 200 + watts)
Rest – 2 minutes

THIS IS ONE ROUND

Repeat for 5 ROUNDS and record average wattage each ROUND

Post Workout: 10 minutes

Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

Optimal Cadence Revisited

November 29, 2011

Posted in Training Articles / Sessions with tags Athletic Performance Coaching, cadence, cycling, Deliberate practice, fitness, Freestyle, hoboken, Metabolic Conditioning, Mindfulness, minimalist, New Jersey, New York City, NYC, pose running, practice, RKC Kettlebell Instructor, Total Immersion Swimming, treadmill work, Triathletes, triathlon on November 29, 2011 by fastertoday

Kettlebell Performance Training 35 lbs with 2 x 8 Minute Running Intervals

Pre Workout: 10 minutes

Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

Workout: 60 minutes

Turkish Getups (alternating sides) – 3 minutes
Overhead Lunges (left leg) – 1 minute
Overhead Lunges (right leg) – 1 minute
Front Squats into Press (left side) – 1 minute
Front Squats into Press (right side) – 1 minute
Swings (left arm) – 1 minute
Swings (right arm) – 1 minute
Rest – 1 minute

THIS IS ONE ROUND

Repeat for a total of 4 ROUNDS for 40 minutes

Run 2 x 8 minute intervals with 2 minutes rest in between intervals
nasal breathing and a focus of 90 – 91 foot strikes per minute per leg

Post Workout: 10 minutes

Deliberate Practice: How Education Fails to Produce Expertise

Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

November 28, 2011

Posted in Training Articles / Sessions with tags Athletic Performance Coaching, cadence, Chi Running, coaching, cycling, Deliberate practice, Freestyle, hoboken, Intervals, Kettlebells, Metabolic Conditioning, Mindfulness, minimalist, New York City, NYC, pose running, power, practice, RKC Kettlebell Instructor, running, strength, swimming, Total Immersion Swimming, Training, Triathletes, triathlon on November 28, 2011 by fastertoday

Day Off From Training / Practice

How to become a World Class Improver: Mindfulness and Visual Input

November 27, 2011

Posted in Training Articles / Sessions with tags cadence, Chi Running, cycling, Deliberate practice, evolution running, fitness, hoboken, Intervals, Kettlebells, Metabolic Conditioning, Mindfulness, minimalist, New Jersey, New York City, NYC, pose running, power, RKC, running, strength, swimming, Total Immersion Swimming, Training, treadmill work, Triathletes on November 27, 2011 by fastertoday

Nine Things Successful People Do

Running 8 Minute Intervals Pre Workout:

10 minutes Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

Workout: 60 minutes

Run (nasal breathing) – 8 minutes, focal points: cadence 87-91 fpm, arm carriage, bent knees, forefoot landing
Rest – 2 minutes

THIS IS ONE ROUND

Repeat for 5 ROUNDS

Post Workout: 10 minutes Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

1 Comment »

November 26, 2011

Posted in Training Articles / Sessions with tags cycling, Deliberate practice, fitness, hoboken, Kettlebells, Metabolic Conditioning, Mindfulness, New Jersey, New York City, NYC, power, RKC, running, strength, swimming, Total Immersion Swimming, Training, Triathletes, triathlon on November 25, 2011 by fastertoday

Kettlebell Training Stabilization Training with a 44 lb. Bell

Pre Workout: 10 minutes

Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

Workout: 40 minutes

Turkish Getups (alternating sides) – 4 minutes
Overhead Lunges (left leg) – 1 minute
Overhead Lunges (right leg) – 1 minute
Lunges (left leg, rack position) – 1 minute
Lunges (right leg, rack position) – 1 minute
Overhead Hold (left arm) – 1 minute
Overhead Hold (right arm) – 1 minute

THIS IS ONE ROUND

Repeat for a total of 4 ROUNDS

Post Workout: 10 minutes

Corrective Stretches / Exercises:

Ankle Stretch – 1 minute
Hip Flexor Stretch (left leg) – 1 minute
Hip Flexor Stretch (right leg) – 1 minute
Hamstring Stretch – 1 minute
Cossack Squat (left leg) – 1 minute
Cossack Squat (right leg) – 1 minute
T-Spine Stretch (left side) – 1 minute
T-Spine Stretch (right side) – 1 minute
Arm Bar (left arm) – 1 minute
Arm Bar (right arm) – 1 minute

Swim: 30 minutes

Fist Drill – 25 minutes
Whole Stroke Time Trial – 5 minutes

Record Distance on Time Trial

Six Keys to Being Excellent at Anything

1 Comment »

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